Warm Up:
1 set:
200-m run (slow)
:30 arm swings across
:30 banded pull-aparts
:30 tempo push-ups
200-m run (fast)
Specific Warm-Up:
On a 6:00 clock:
3-4 sets:
5 bench presses
BENCHMARK WOD:
On a 32:00 clock:
From 0:00-18:00:
For load: Bench press
5-5-3-3-3-1-1-1-1
Perform 1 set every 2:00.
Rest 2:00
From 20:00-32:00:
For time: Run 1 mile
Time Cap: 32 Minutes
Intermediate:
Same as Rx
Beginner:
On a 32:00 Clock:
From 0:00-18:00:
For load: Bench press
5-5-3-3-3-1-1-1-1-1
Perform 1 set every 2:00.
Rest 2:00
From 20:00-32:00:
For time: Run 1,000 m
Movement scaling options:
Bench Press: Load, reps, DB bench presses, floor presses.
Run: 12:00 time cap, cardio substitutions.
Alternate Workout:
On a 32:00 Clock:
From 0:00-18:00:
For load: Seated DB shoulder presses
5-5-3-3-3-1-1-1-1
Perform 1 set every 2:00
Rest 2:00
From 20:00-32:00:
For time: 500 double-unders
Cool down:
3 sets:
:30 reach, roll, and lift
30 banded pull-aparts